CBT Basics
What does CBT stand for?
Cognitive Behavioral Therapy!
What is a cognitive distortion?
A thought that causes a person to perceive reality inaccurately due to being irrational or exaggerated.
Sad
Feeling!
What are coping skills?
Help tolerate and deal with stressful situations.
What makes a thought rational?
A rational thought can be a more realistic thought, one that makes sense given the facts of the situation.
What interactions does CBT focus on? (HINT: what are the three parts of the CBT/cognitive triangle?)
Thoughts, feelings, behaviors (remember cues and consequences!)
Name at least 3 of your personal strengths or positive qualities.
Any 3 work! (examples: kindness, bravery, wisdom, empathy, caring, confident, ambition, persistence, flexibility, smart).
Isolated
Name 2 coping skills that help with depression.
Examples: calling friends, socializing or going out with friends (not isolating), going outside, making art, reading, listening to POSITIVE music, positive affirmations, getting enough sleep, journaling, etc.
Identify if irrational or rational: Today is going to be a good day!
Rational
What is a core belief?
A person's most central ideas about themselves, others, and the world (Beck, 2011).
Name two examples of cognitive distortions.
I am burnt out.
Thought!
What does TIPP skill stand for?
Temperature, Intense (mindful) exercise, Paced breathing, Pared muscle relaxation
Identify if irrational or rational: I woke up late, my day is ruined.
Irrational. Only one part of the day, very rarely true!
Something we learn.
Provide an example of a cognitive distortion statement.
"If I'm not perfect, I'm a total failure": all-or-nothing thinking (black-and-white).
I am a failure.
Thought! (What might be a feeling behind this thought)
What is the CBT tool called that helps with motivation by re-engaging in meaningful, rewarding daily activities? It involves value and goal-oriented work, creating a list of activities to do, and writing down a schedule.
Behavioral Activation (BA)!
Identify if rational or irrational: It feels like I have nothing positive happening for me.
Irrational, but closer to rational. It is recognizing that this is a feeling, not a fact!
What does CBT help with/what do you learn from it?
Replacing/reframing thoughts, identifying cognitive distortions/negative thought patterns, shifting thoughts, feelings, or/and behaviors, learning core beliefs and values.
Name at least two questions you can ask yourself to challenge negative thoughts.
1. Is there substantial evidence for my thought?
2. Is there evidence contrary to my thought?
3. Am I attempting to interpret this situation without all the evidence?
4. What would a friend think about this situation?
5. If I look at this situation positively how is it different?
6. Will this matter a year from now?
7. Will this matter 5 years from now?
8. What happened before the thought?
I feel stupid.
Thought! A label masking what you are actually feeling/experiencing underneath (like overwhelmed or ashamed).
True or False: There are good and bad emotions. (Why or why not?)
False! Emotions serve us as warning signs (think of triggers). Emotions are only damaging when it impacts our daily functioning; reduces our ability to complete tasks and take care of ourselves. Then, you might need more support.
Identify as irrational and rational and reframe to the opposite choice: Asking for help is weakness.
Irrational, "I don't have to do everything myself."